Luca, I have compiled the list of food to boost immune system.
These nutrients can be obtained from an organic whole-foods diet consisting of fresh fruits and vegetables, nuts, seeds, beans, and whole grains.
Let our toddler eat about 10 tablespoon of fruits and veg per day.
1. orange veg – sweet potatoes, carrots, squash, pumpkin. Vit A is important for our skin, first line of defense for our immune system.
2. mushroom , like shitake– help in production of white blood cells to act against foreign bacteria
3. Lemon – ideal food for restoring acid-alkali balance.
4. broccoli, spinach, green leafs veg like kailan, green beans
5. Yoghurt – important food, especially after taking antibiotics.Antibiotics destroy most of the bacteria in our body. It destroys beneficial bacteria as well. So got to take yoghurt or prebiotics rich food like asparagus, bananas, yoghurt, to restore them back , for our stomach.
6. Eliminating sugar intake! Can take raw sugar, or molasses in cooking or baking. Excessive sugar ( refined white sugar) suppresses immune system.
7. seaweed, algae
8. blueberries ,orange, strawberry, kiwi, apple, papaya, banana,
9. flaxseed, sunflower seed, pumpkin seed, sesame seed, almond, walnuts, cashew – I add grinded flaxseed, wheatgerm, lecithin, ground almond, into his plain yoghurt
10. protein rich food like soy, tofu, miso, tempeh, eggs, lentils
11. healthy fats- olive oil, nuts and seeds, avocados
12. alkaline based grains – millet, quinoe.
13. fruit and veggie juices- include carrot, beetroot, apple
14. drink lots of water! Ok I’m not sure whether the stuff I added into his plain water helps boost his immune, other than purely plain water with sea mineral, sometimes I add aloe vera , prune extract into his water and let him drink in cup. He likes it, so I just continue to do it la.
15. wholegrain, wholemeal
16 zinc rich food – beans, yoghurt, eggs, milk